Coming UP… 

• Coaches Session – November 19
• Tawatinaw Youth Camp (also Masters)- November 25-27
• First Flakes Loppet – Saturday December 3
• AB Cup 1/2 – December 10-11
• December 27 – Technique Camp 
• Troll in the Park – January 1
• AB Cup 3/4 – January 7-8
• AB Cup 5/6 – January 21-22
• Westerns – Feb 3/4
• Canadian Birkie – Feb 10-11

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – SWC AM group! Goldbar Park for PM group

Wednesday – Go medium length but go easy

Thursday – SWC AM group, Goldbar Thursday PM group

Friday – Active Rest Day

Saturday – Strathcona Wilderness Centre (All)

Sunday – Long, “Fast-ish” Zone1 Training 

The Details:

Monday November 14: Online Strength

Zoom Strength W/Carl

• Please register w/Carl to participate
• Click HEREto contact Carl directly

Tuesday November 15:

• Who: Adult Masters Tuesday AM Group
• Where: SWC
• Time: 10:00 am to 11:30 am
• What: 
• “Pre-Season” phase (NEXT 3 weeks)
  • Warm-up Routines 
    • Coach directed training

• Who: All Groups Tuesday PM groups
• Where: Goldbar Park
• Time: 6:30 – 8:00 pm
• What: 
• “Pre-Season” phase (NEXT 3 weeks)
  • Warm-up Routines 
    • Coach directed training (Individual groups)
• Youth Racers:
  • Short Relays
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Short Relays
    • RPE at 7-8.      
    • Technique: Skate 
    • Bring:  Skate gear, headlamp

Wednesday November 16: Medium Day

On Your Own:

• Distance/Recovery Training Day
• RS/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! 
• RPE of 3-5
• Or Cross-country running race

Thursday November 17:

• Who: Thursday AM Group – Adult Masters
• Where: Strathcona Wilderness Centre 
• Time: 10:00 am to 11:30 am
• What:  Coach directed training
• Technique: Classic Skiing

• Who: Thursday PM Group – Strength and Coordination
• Where: Goldbar Park
• Time: 6:30 pm to 8:00 pm
• What:  Coordination drills, and strength on skis
  • Warm Up: 10min: 
  • Work out: Strength w/Carl
  • When: 6:30-8:00 pm
• Technique: SKATE Skiing – DP and 1-SK focus

Friday November 18: Active Rest Day – Travel to Lake Louise for those who are going).

• Complete rest – (NO training) or active/recovery training.
• I.E.  go for a walk or light run or ski, but keep it very, very light and short.

Saturday November 19: You will need a Year Pass or Day Pass

• Where: Strathcona Wilderness Centre. Click HEREfor directions
• Time: 10:00 am to 12:00 noon
• Who: All Groups
• What: “Pre-Season” phase (NEXT 3 weeks)
  • Warm-up Routines 
    • Coach directed training (Individual groups)
• Youth Racers:
  • Time: 10:00 am to 12:00 noon
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: Double Poling and Speed Work
    • Moose Loop (modified)repeats – 3-5 x (1 x Moose Loop w/2min R)
    • RPE at 7-8.      
    • Technique: CLASSIC Skiing
    • Bring:  Classic ski Stuff

Sunday November 20: 

• Long, controlled Distance or Recovery Day
• Consider doing something slow, in control, and long. 1.5 to 3 hrs at Zone1 (conversational pace – 3 to 4 on the RPE scale). Think about going fast while still staying in Zone1!!